The Japanese diet is considered to be one of the most effective and popular modern diets.
Why? Because in a fairly short time - 14 days, you can get rid of 7 to 11 extra pounds.
Such a rapid effect is explained by the fact that the Japanese diet is not balanced, ie it is composed without taking into account the proportions of fats, proteins and carbohydrates. In addition, the Japanese diet menu is quite low in calories due to its low carbohydrate content, which forces the body to work on burning its own fat layer.
The main goal of the Japanese diet is to change the rhythm of metabolic processes in the body, which further allows you to maximize the effect of weight loss in 2-3 years.
The essence of the Japanese diet
The essence of the Japanese diet is the increased amount of food protein supplied by the foods allowed in the diet: meat, fish, dairy products.
The Japanese diet is considered quite strict due to the strict restrictions on the menu. You can not eat during the Japanese diet:
- Salt;
- Spices;
- Sugar and confectionery;
- Alcohol.
However, if you are accustomed to drinking only coffee for breakfast, and you prefer meat and fish to food, the Japanese diet will not seem so difficult. Moreover, one of the advantages of this diet is the fermented dairy products, fruits and vegetables allowed in the ration.
Fluid intake during the Japanese diet is not limited - you can drink as much as you want during the day, but not less than 1. 5 liters per day. You can drink mineral water, tea or just plain water.
There are several options for the 14-day menu of the Japanese diet that do not differ much in the composition of the products. But if you choose one option, you should not "jump" on the other, if you do not like the first one for some reason.
Japanese diet menu for 14 days
Strictly follow the menu in the table below:
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Დroom 1 | A cup of coffee | 2 boiled eggs, colesla with vegetable oil, one glass of tomato juice. | Boiled or fried fish (200 grams) |
| Day 2 | Coffee, 1 cracker (biscuit) | 100 grams of boiled or fried fish, cottage cheese (with vegetable oil). | Cooked beef (100 grams), a glass of kefir. |
| Day 3 | Coffee, crackers (biscuit) | Roasted zucchini (200 grams) | 2 boiled eggs, 200 grams of boiled beef, cottage cheese. |
| Day 4 | Coffee | Raw eggs, 3 grated raw carrots in vegetable oil, 20 grams of Parmesan | Fruits |
| Day 5 | Grated carrots with lemon. | Boiled or fried fish (200 grams), a glass of tomato juice | Fruits |
| Day 6 | A cup of coffee | . Boiled chicken, carrot and cabbage salad | 2 boiled eggs, grated carrots in vegetable oil |
| Day 7 | green tea | Cooked beef (200 grams), fruit | Any dinners from the previous days (except the third! ) |
| Day 8 | green tea | . Boiled chicken, carrot and cabbage salad | 2 boiled eggs, cabbage and carrot salad |
| Day 9 | Coffee | 200 grams of boiled or fried fish, one glass of tomato juice | Any fruit |
| Day 10 | Coffee | 1 egg (raw), 3 grated carrots in vegetable oil, 20 grams of Parmesan | Fruits |
| Day 11 | Coffee, 2 sugar-free cakes | Zucchini fried in vegetable oil (200 grams) | 2 eggs (hard boiled), 200 grams of boiled beef, cottage cheese |
| Day 12 | Coffee (2 dry cakes) | Boiled or fried fish (200 grams), carrot or cabbage salad | 200 grams of cooked beef, a glass of kefir |
| Day 13 | Coffee | 2 boiled eggs, cottage cheese with carrots, 1 cup of tomato juice | Boiled or fried fish (200 grams) |
| Day 14 | Coffee | Fried or boiled fish (200 grams), cottage cheese with carrots | 200 grams of cooked beef, a glass of kefir |
Japanese diet plan and rules
1. Consult a doctor
- First of all, the Japanese diet provides for the constant consumption of black coffee, which may be contraindicated for people with cardiovascular disease, hypotension and hypertension. Your doctor may recommend replacing black coffee with green tea.
- Second, large amounts of protein cause the kidneys to overload, which can lead to weakness and loss of strength, headaches, and a taste of acetone in the mouth.
Japanese diet is contraindicated:
- Nursing mothers and children;
- During physical activity and hard work.
2. Prepare for diet
Immediately before the start of the diet it is necessary to arrange a day of fasting: instead of breakfast and lunch it is recommended 2-3 cups of kefir or milk, for dinner - a small portion of buckwheat or rice and a fresh vegetable salad. .
3. Food during diet
- Coffee used in the diet should be natural because it contains antioxidants that support the body.
- It is recommended to cook meat and fish in a double boiler or fry in a small amount of oil.
- Olive oil is recommended for making vegetable salads.
4. Vitamins
A low-calorie diet does not provide the body with the necessary substances, so it is necessary to take a vitamin-mineral complex in a timely manner.
5. Get off the diet
You can not arrange a "stomach feast" on the diet and food.
The caloric content of the diet should be gradually increased: you should add salt to food slowly, eat starchy and sweet in moderation.
Basic rules of the Japanese diet:
- Strictly follow the diet during the day, do not mix the sequence of days.
- Use only the products listed in the menu.
- Drink 1. 5 liters of fluid a day.
- Do not continue the diet for more than 14 days.
Japanese diet review for 14 days
1. Doctor reviews
The Japanese diet is considered to be very strict, so first you need a psychological attitude to prevent nervous disorder during the diet. The body receives stress due to low-calorie foods and, consequently, temporary metabolic disorders and "food breakdown" are possible.
2. Other reviews
First review: From my own experience I would like to say that it is very difficult to endure the Japanese diet. Especially in the early days. But the result is minus 9 kg. And 4 months have passed and the weight has not returned, however with the help of fitness I keep in shape.
Second review: The hardest first 4 days. There was even dizziness. But the result was 100% justified. Minus 10 kilos! Yes, and at this time the body is well cleansed.
Third review: from the advantages - tasty products, no need to hang on to kefir or buckwheat. Disadvantages - weakness in the early days, a feeling of hunger. The result is minus 7 pounds.
As you can see, the effectiveness of the diet is proven in practice, but when starting a diet, the main thing is to gather all the will in your fist and try not to break it.